Baked Fish vs Tandoori Chicken

Per 100 g, Baked Fish has 114 kcal and 8.7 g protein, while Tandoori Chicken has 130 kcal and 18.7 g protein.

Baked Fish

114
kcal per 100 g
8.7 g protein

Tandoori Chicken

130
kcal per 100 g
18.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Baked Fish Tandoori Chicken Difference
Calories Fewer calories for the same weight 114 kcal better 130 kcal 12%
Protein More protein helps with fullness and muscle 8.7 g 18.7 g better 54%
Carbs Lower carbs suits low-carb and diabetic diets 4.1 g 2 g better 51%
Fat Lower fat means lower calorie density 7 g 5.3 g better 24%
Fiber More fibre improves fullness and digestion 0.1 g 0.3 g better 67%
Sugar Less sugar means a gentler blood-sugar response 3.2 g 0.7 g better 78%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Baked Fish

Baked Fish is the lighter choice at 114 kcal per 100 g against 130 for Tandoori Chicken — about 12% fewer calories for the same weight on your plate. That does not make Tandoori Chicken a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Tandoori Chicken

Tandoori Chicken is the stronger protein source, with 18.7 g per 100 g against 8.7 g for Baked Fish. To match that from Baked Fish you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Baked Fish vs Tandoori Chicken — common questions

Tandoori Chicken has more calories — about 130 kcal per 100 g compared with 114 kcal for Baked Fish.

Tandoori Chicken has more protein — 18.7 g per 100 g against 8.7 g for Baked Fish.

Baked Fish is the lighter choice at 114 kcal per 100 g against 130 for Tandoori Chicken — about 12% fewer calories for the same weight on your plate. That does not make Tandoori Chicken a bad food; it means the portion has to be smaller to fit the same calorie budget.

Tandoori Chicken is the stronger protein source, with 18.7 g per 100 g against 8.7 g for Baked Fish. To match that from Baked Fish you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 244 kcal and 27.4 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Baked Fish has the edge, mainly on calorie density. Per 100 g, Baked Fish has 114 kcal and 8.7 g protein, while Tandoori Chicken has 130 kcal and 18.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Baked Fish nutrition & serving sizes
Full Tandoori Chicken nutrition & serving sizes

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.